6 Snack Foods That Make Health Claims

Sure, that calcium in your milk or yogurt can help protect your bones, and oatmeal really does help lower your cholesterol, especially if you eat it as part of a balanced diet. But can you also count on certain fortified processed snacks and drinks to give you a nutritional leg up? Food marketers are increasingly adding so-called functional ingredients to everyday foods to give them properties that they wouldn’t have naturally — from brownies that help you sleep better to veggie drinks that boost energy.

Registered dietitian Cynthia Sass, MPH, RD, casts a skeptical eye on the trend. “I’m a big fan of Mother Nature,” says Sass, author of Cinch! Conquer Cravings, Drop Pounds and Lose Inches!. “Generally, choosing whole foods over engineered ones is the best way to give your body what it needs for optimal health.”

We asked Sass to review some snack foods with functional ingredients and assess their claims. See what she has to say.

Brownies That Help You Sleep

Lazy cakes, Kush Cakes, Lulla Pies, Mary J’s Relaxation Brownies — all of these sweets claim to make you sleep, yet experts say they’re far from the dream health food. Lazy Larry's Lazy Cake brownies, for example, promise that "you'll be good to go for two weeks of relaxation and pleasant times." The brownies are laced with valerian root, passion flower, and melatonin, a hormone that helps regulate your body's internal clock. The FDA recently issued a warning to HBB LLC, d.b.a Baked World, the company behind the product, stating that the addition of melatonin made these confections unsafe.

"Medicinal herbs are of value,” says Sass, "but folding them into baked goods made with refined four and sugar isn’t something I’d recommend. When used properly, melatonin works just fine on its own, without the additional calories."

Chips That Lower Cholesterol

First added in vegetable oil spreads like Smart Balance and Promise to lower cholesterol, plant sterols can now be found in a plethora of foods, including potato chips, snack bars, and even brownies. Corazonas, for example, offers tortilla chips, potato chips, and oatmeal squares made with ingredients “proven to help lower cholesterol,” according to its Web site. Vitalicous has muffin tops and brownies made with “CoroWise brand Naturally Sourced Cholesterol Reducer plant sterols.”

“Plant sterols are substances that bind to cholesterol in the digestive tract, preventing it from being absorbed into the bloodstream, thus lowering blood cholesterol levels,” explains Sass. Consuming 2 grams per day of plant sterols has been shown to lower "bad" LDL cholesterol, she notes: "That’s significant, but just one piece of the puzzle in fighting heart disease.” And you don't need to eat chips or muffin tops to get your compliment of plant sterols: They're naturally found in foods like wheat germ, almonds, and Brussel sprouts.

"According to many experts, the recommended target for DHA and EPA is about 500 mg each daily,” explains Sass. “The problem with these [fortified] peanut butters is that they provide only a small amount of omega-3s compared to sources like walnuts or salmon." And, says Sass, some brands contain "both sugar and fully hydrogenated oil, a trans fat substitute that some research indicates may be worse for your health than trans fats."

Yogurt That Soothes Your Stomach

The trend among yogurt brands like Activia by Danon, Stonyfield Farm, and YoPlus is to pump their products with live and active probiotics — Streptococcus thermophilus, Bifidus, Lactobacillus, Lactobacillus casei, Lactobacillus bulgaricus, Lactobacillus acidophilus, and Bifidobacterium — known to promote digestive health or “keep you regular.”

"Probiotics are extremely beneficial, not only for digestive health but also for immunity, and preliminary research shows they may also fight obesity,” explains Sass. “But these products also contain surplus calories and ingredients like sugar and fructose."

Juice to Boost Energy

Ocean Spray Cran Energy, Naked Juice Energy Smoothie, and V8 V-Fusion Energy Drink are just a few of the juices joining the energy drink craze with the addition of caffeine from green tea extract. But wouldn’t a cup of green tea and a salad be better?

“If you need to eat fruits and veggies in compact form, why not whip up a smoothie made from fresh or frozen unsweetened fruit and throw in a little 100 percent carrot juice or a handful of fresh spinach,” asks Sass. “If you’re looking for a caffeine boost you can get about the same amount from a strongly brewed cup of green tea — just steep it a little longer to get more caffeine."

Chew Gum and Stay Alert

Sugar-free gum has been touted as a smart way to fight cavities and strengthen teeth, but some manufacturers are claiming that gum can give you energy, too! Stride Spark, for example, supplies 25 percent of the daily value for vitamins B6 and B12 (which are also often found in energy drinks like Red Bull). And the Trident sub-brand Vitality, is fortified with vitamin C, ginseng, mint, and white tea for an extra boost.

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